Are Smoothies Allowed on a Paleo Diet?

While some smoothie ingredients aren't allowed on the Paleo diet, you can still make a delicious and nutritious smoothie.

Following the Paleo diet may have health benefits, including weight loss and improving blood glucose control, blood pressure and cholesterol levels, according to a study published in "Cardiovascular Diabetology" in July 2009. You can follow the Paleo diet and still consume smoothies, although you may have to alter the ingredients in some smoothie recipes to avoid non-Paleo ingredients such as dairy products, legumes and grains.

Fruits

The Paleo diet encourages fruit consumption, so load up your smoothies with your favorite fruits. Include any edible skins, since this is where much of the fiber is found. Fiber will make your smoothie more filling. Fruit will give your smoothies a natural sweetness, especially if you use very ripe fruit. Bananas, berries, mangoes, peaches, pears, kiwi fruit and pineapple are all commonly used in smoothies, although you can use any fruit you like. Using frozen fruit will give you a creamier texture and eliminate the need for ice, which can water down the flavor of your smoothie. Although they are allowed on the Paleo diet, you should limit high-sugar fruits like mangoes and bananas, especially if you are trying to lose weight.

Vegetables

All vegetables except for legumes like beans and peas are allowed on the Paleo diet. Try adding one or two handfuls of greens or half a cup of other vegetables to your smoothie. While not all smoothies contain vegetables, these add nutrients, including fiber and phytochemicals, to your smoothies without increasing the calories by much. Green leafy vegetables, carrots, sweet potato and pumpkin all work well in smoothies, and, as long as you have a good blender, won't adversely affect the texture of your smoothie. When combined with fruits, the taste of milder leafy greens like spinach, lettuce and kale isn't usually noticeable in smoothies, although strongly flavored greens like arugula do affect the smoothie's flavor.

Liquids

You'll need between 1/2 cup and 3/4 cup of liquid in your smoothie. While milk and yogurt aren't allowed on the Paleo diet, you can use water or almond milk in your smoothie. Since store-bought almond milks often contain additives, you may need to make it yourself to keep your smoothie strictly Paleo. Soak almonds in water and then blend the almonds and liquid, straining the result through a cheesecloth to get the resulting almond milk.

Other Ingredients

You can increase the nutrient content and flavor of your smoothie by adding nutritious extras like nuts and nut butters -- except for peanuts and peanut butter, which are technically legumes -- flaxseeds, chia seeds and avocado. These add healthy unsaturated fats, and, except for the avocados, protein to your smoothie, making it more filling and potentially turning it into a meal instead of a snack. Use these ingredients in moderation, however, since they are high in calories. Some people like to add oats, wheat germ or tofu to their smoothies, but these foods are off-limits if you're following the Paleo diet.